While running on toes to have a smooth work life balance and being healthy, there has been a growing urge to Plate up with better nutrients and develop a better eating habits.
To accomplish that requirement one food group that has gained a significant attention is millets.
Often they have been referred as ancient grains, & been consumed as a taple grain in various cultures since centuries.
These grains have multiple remarkable health & nutritional benefits,
Let’s have a key insight on the reasons why millets are considered some of the best foods:
Nutrient -Dense:
Millets are powerhouse of all the vital nutrients. Being rich in complex carbohydrate, specifically vitamin B group & dietary fibres as well as vital minerals like iron , magnesium and phosphorous. The nutritional density makes the millets wise choice for maintaining health & preventing all kind of nutrition deficiency.
Blood Sugar Regulation:
Millets have a low Glycaemic index, which means they cause a slower rise in blood sugar levels & prevents the blood sugar fluctuations as compared to other refined grains or simpler carbohydrates. This quality makes millets an ideal choice for individuals with diabetes, insulin resistance & Poly cystic ovarian syndrome/diseases (PCOS/PCOD).
Heart Health:
The high fibre content in millets supports heart health by helping to lower cholesterol levels and regulate blood pressure. The presence of antioxidants and other heart-friendly nutrients (Like omega 3, fibre & electrolytes) further contributes to reducing the risk of cardiovascular diseases.
Weight Management:
The combination of dietary fibre, complex carbohydrates, and nutrients in millets can aid in maintaining a healthy weight. These grains provide a feeling of fullness and sustained energy, helping to prevent overeating and promote weight loss.
Gluten-Free:
One of the standout features of millets is that they are naturally gluten-free. This makes them an excellent option for people with celiac disease or those who have sensitivity towards gluten. Millets provide a diverse range of grains that can be served without worrying about gluten-related health concerns.
Boost Immunity:
Research states that millet consumption, both major and minor are beneficial for building immunity. Protein intake is responsible for building the body’s immunity.
Millets being a great source of protein can help develop and strengthen our immunity. Stronger immunity means fewer chances of you catching disease.
Improves fertility:
Millets can have positive effects on both female and male fertility due to their nutrient-rich profile and potential impact on hormonal balance. While they are not a guaranteed solution, incorporating millets into a balanced diet can support reproductive health for both genders.
Overall improvement on female reproductive health:
Millets are rich in B-vitamins, which play a crucial role in maintaining hormonal balance. Adequate levels of B-vitamins, especially folate, are essential for women trying to conceive.
Millets contain antioxidants that help protect cells from oxidative stress, which can impact egg health and overall reproductive function.
Overall improvement on Male reproductive health:
Millets contain zinc, a mineral that plays a vital role in male reproductive health. Zinc is necessary for sperm production and quality.
Some millet varieties contain omega-3 fatty acids, which can contribute to reducing inflammation and promoting blood flow. These factors can positively influence sperm health.
Culinary Versatility:
Millets come in various types, such as pearl millet, foxtail millet, finger millet, and more. This diversity allows for a wide range of culinary applications, from porridges and flatbreads (can be mixed with wheat & other grains for chapatti) to salad & soups. It can be easily accommodated in palatable south Indian & north Indian savoury. Their mild flavour also makes them adaptable to both sweet and savoury dishes.
As we put in effort for healthier diets and sustainable food choices, millets emerge out as an exceptional & excellent option that ticks all the right boxes. Their magnificent nutrient profile, gluten-free nature, blood sugar regulation benefits, heart health advantages, and positive impact on male and female fertility make them deserving of the title “best food.” Whether you’re looking to enhance your well-being or contribute to a more sustainable future, millets deserve a prominent place on your plate.
The author is a Consultant of Nutrition & Dietetics.